Healthcare pushes antidepressants and sedatives--yet anxiety, depression, and Alzheimer’s surge.

But what if the most powerful treatment isn’t found in a pill?

Exercise rewires your brain, treats depression, and prevents cognitive decline.
Here’s everything you need to know: 1) Depression:
Exercise is proven to be 1.5x MORE EFFECTIVE than SSRI's without the side effects.

It stimulates the release of serotonin, dopamine, and norepinephrine.

And promotes growth of the brain's hippocampus responsible for mood regulation.

Inflammation is a silent killer.

3 in every 5 people die from chronic inflammatory diseases, and an estimated 80% of all human diseases are caused by inflammation.

Here are 7 simple ways to fight inflammation (they just might save your life): 1. Whole food diet

Processed foods cause inflammation.

Added sugars spike blood sugar and lead to insulin resistance, and excess omega-6 fatty acids lead to chronic inflammation.

Cutting out processed food for 30 days will give your body the reset it needs.

21 sentences that will do more for you than a lifelong subscription to Ozempic:

1) Whole foods like yogurt, meat, eggs, fruits and vegetables increase GLP-1, the same hormone that popular weight loss drugs mimic to keep you full 2) Weight loss without enough protein intake and resistance training means significant muscle and bone loss, not just fat loss.

3) A poor night's sleep spikes hunger. Do yourself a favor and go to bed earlier. But be vigilant of snacking after a late night.

The most sustainable way to lose weight and enhance cardiovascular performance:

It's not biking.
It's not running.
It's not swimming.

It's incline walking.

Here are 7 reasons why you should try it: 1) Low Impact

Incline walking is extremely low impact.

You can do cardio while protecting your joints.

Use the 12, 3, 30 method:
12 - Incline % (work up to this)
3 - Speed in mph
30 - Minutes

You were told to donate blood to help others.

But that's a lie. You should do it for yourself.

Donating blood can prevent heart disease, cancers and even Alzheimer's:

If you're a man over 40, reading this might save your life: Iron occurs naturally in our food but all of our bread, cereals and refined grains have been “enriched” with it artificially.

The result? Many men today have MORE iron than they need.

And don’t have a good way to get rid of it.

You don't need a fancy gym to get strong.

Use these 7 simple exercises to hit every muscle group in the body without any equipment.

(Bookmark this for your next travel day) 1) Wall Sit

It can be hard to hit a leg workout without equipment.

Wall sits make it easy and safe for everyone

-Aim for 2 minutes
-then adjust depth
-then add weight

Women have been lied to about health and fitness.

No more crash diets, shake weights and wasted money on gimmicky classes.

Here are the 6 biggest women's fitness myths to overcome to get healthier, leaner and stronger after 40: 1) Too much focus on the scale:

Women are often told losing weight is the only path to health.

But muscle is dense—you can lose inches and get healthier without rapid scale changes.

This woman only lost 3 lbs, but she's 7 sizes smaller

40 years ago, Big Tobacco giants who got millions hooked on cigarettes secretly took control of your food.

They’ve since made billions manipulating food, rewiring your cravings, and destroying your health.

Here’s how Big Tobacco has been controlling food since the 1980s: How It All Started

By the 1980s, Big Tobacco was in trouble. The science was undeniable: smoking was killing people.

But instead of facing accountability, these profit-hungry corporations shifted their focus to a new target: YOU and your dinner table.

Knee pain after age 40 is common. But it doesn't have to be.

You can build strength at any age for strong, healthy joints.

Reverse years of knee pain and hours of sitting in a few minutes per day with this 7 exercise progression: 1) Sit to stand

Knee pain makes it hard to squat. Sit to stands unload your knee when it's under the most stress.

This allows you to strengthen without pain.

Add weight as it gets easier.

This overlooked biomarker is linked to a high risk of heart attack, early death and dementia.

The best part? You can check it without even getting out of bed.

It’s your resting heart rate.

Here are six ways to improve it while protecting your heart and brain: Your resting heart rate (RHR) is the number of times your heart beats in a minute.

A weak, inefficient heart pumps less blood with each beat. It beats faster to compensate.

This makes a high RHR associated with worse health outcomes.

But a weaker heart is just the beginning…

This longevity cheat code is 2,000 years old.

But most people today aren't taking advantage of it.

The sauna. It decreases your risk of mortality, Alzheimer's and heart disease.

Here are 7 ways it can improve your health and how to use it safely.
1. Cardiovascular Health

The sauna restuls in heart rate increases, mimicking effects of cardiovascular exercise.

This becomes a tool for high level athletes to those injured or unable to exercise.

2+x/week sauna reduces heart disease risk by up to 40%

The only 8 exercises you need for the rest of your life: 1) Bulgarian Split Squat

These minimize the load on your spine while getting a great stimulus on the legs.

It requires minimal weight when done right and will erase knee pain over time.

Start with a bodyweight squat or lunge before progressing to these.

When kids eat sweets it gives them energy. But when you eat them you crash and feel terrible.

The truth? Your mitochondria are breaking down putting you at risk for chronic disease.

Here’s 7 ways to stop the damage and quit feeling tired all the time: Mitochondria are tiny parts inside our cells. Think of them like little batteries that power the cell.

The main job of mitochondria is to turn the food we eat and the air we breathe into energy, called ATP, that our body can use for fuel.

What do the most addicting foods have in common?
-pizza, fries, ice cream
-potato chips, donuts, cookies
-Mac n cheese and chocolate

They are a combo of high fat and high carb and chemically engineered to hijack your brain and taste buds. Here's what you can do to break free in 2025: 1) Evolutionary Wiring
Our brains are wired to crave energy-dense foods. Carbs and sugar give us quick energy, while fats provide longer-lasting fuel.

In ancient times, this combo would’ve been highly valuable for survival but doesn't really exist in nature in a single food source.

Now it's available in every aisle.

It's not your fault if you followed mainstream health advice:

-protein is bad for kidneys
-eggs are bad because cholesterol

But it is your fault if you repeat them.

Avoid these 7 mainstream health mistakes to thrive in 2025: 1) Stressing about cholesterol

Cholesterol is shown to have little impact on heart disease.

But insulin resistance and type II diabetes increase mortality risk by 6-10x.

Ironically statins to treat cholesterol worsen insulin resistance.

Too much sun can cause skin cancer.

But a lack of sunshine is an even bigger threat.

It wrecks your mood, immune system, and raises your risk of cancer and disease.

Here’s 12 truths about sun exposure and how it can save your life (even in winter): 1) The sun and skin cancer.

Not all sun exposure is the same. Morning and evening rays are primarily red and infrared.

These rays have huge health effects including recovery and preparing your skin for higher midday UV exposure.

Be smart and avoid burns but don't be fearful.

Over a billion people worldwide experience anxiety or depression.

And doctors hand Xanax, Proloft and Lexapro out like candy.

Here are 5 natural methods proven more effective than drugs without all the side effects: 1) Exercise:

A common joke is that “men would rather lift weights than go to therapy” because it actually works.

A meta analysis showed that exercise including lifting weights for less than 25 minutes/day was 1.5x more effective at reducing depression than medications.

Many people set running goals for the new year.

But 50% of new runners get hurt from a lack of baseline conditioning or overuse.

Use these 8 exercises to bulletproof your foot, ankle, hips and knees from common running injuries: 1) Standing Tibialis Raise

Your shin muscles contract eccentrically every time your foot hits the ground.

Lack of conditioning here results in shin splints.

Strengthening the muscles, tendons and bone itself is the best way to prevent it.

Women have been lied to about strength training.

High reps and light weights don’t make you “toned”.

If you are a woman over 40, do these 7 exercises to get leaner, stronger and feel 10 years younger: Again there is no such thing as “toning" exercises or becoming too bulky.

Nobody builds too much muscle on accident.

Use your nutrition and lifestyle to lose fat.
Use exercises like these to build muscle:

A low VO2 max puts you at 5x the risk of cardiovascular disease and mortality

But most people have no idea what their current VO2 is.

Here are 5 simple tests to assess your own risk: 1) Rockport Walking Test

This is low level and anyone can do.

Walk 1 mile as fast as you can. Record the time it takes you to complete and your heart rate upon finishing the test.

Enter your data into the Rockport Formula
exrx.net/Calculators/Ro…

The most important lab value that your doctor never checks:

Fasting insulin.

Here’s why testing for it today could save your life: What is insulin?

When your food is broken down into glucose, this creates a natural rise in blood sugar.

Insulin is a hormone released by the pancreas. Like a key, it unlocks the doors of your muscle, fat and liver cells so glucose can enter.